Beginners

What is CrossFit?

CrossFit

Constantly Varied

Every day features a different workout (or as we like to call it, WOD) here at Fire City,
which will constantly challenge different muscle groups by combining elements of metabolic conditioning, weightlifting and gymnastics.
This way you’ll never be bored!
You’ll be jumping, running, rowing, pushing, pulling, squatting, cleaning, jerking, and snatching.
We’ll go through skills from the most basic push up to more advanced gymnastics like muscle ups and handstand push-ups.
No matter what’s on the whiteboard for the day, we’ll make sure you’re breathing heavy by the end of the class!

Functional Movement

The human body was naturally built to move- and this is exactly what CrossFit helps you to do.
We will teach you the safest, most efficient ways to power through a movement.
What we do in the gym simply mirrors the things you do in your everyday life.
Think about hauling a sack of pet food on your shoulder as a clean or lifting your luggage into the overhead
compartments as a shoulder press.
Bicep curls have their time and place, but in CrossFit you’ll be using multiple joints and
all the major muscle groups at the same time.
Our coaches will help you learn the correct body positions that will keep you safe both in and out of the gym.

High Intensity

You don’t necessarily have to spend hours and hours on end in the gym to see results.
Even though our classes are hour-long slots, the programmed WODs will usually not take you any more than 15 minutes.
Workout efficiency is proportional to the amount of effort you put in, not the amount of time you spend at the gym.

CrossFit Kids

Yes, we offer CrossFit for kids!

CrossFit Kids classes emphasize the importance of good movement throughout childhood and adolescence
using the principles of Mechanics, Consistency, and then Intensity.
Our classes aim to be HUGE fun for all ages, giving your kids the opportunity to get up, play and be active.
They’ll learn how to move naturally without the burden of heavy equipment that would normally be found in the adult classes.
We’ll work on coordination and focus on their body mechanics- connections and capacities that they
will develop and retain for the rest of their lives.

Kids’ classes are available to children aged 3-15.

Training

We don’t chase numbers, we chase virtuosity.

Here at Fire City it’s not just about how heavy you squat or how big your snatch is,
but we also value the beauty of a perfectly balanced pistol squat or an effortless kipping pull up.
Skill work will often take precedence over strength training because we believe in doing common things
uncommonly well, while staying injury-free.

Every individual that enters our doors is treated as an athlete, regardless of your athletic background.
Our group of qualified coaches will make sure that your individual goals,
needs and challenges are known so they can create a path for success for you.

It’s not about what you can do; it’s about what you’re willing to do!

Pricing

Full Price

Discounted*

Membership

Unlimited classes + open gym(Monthly membership)

$290

$200

Unlimited Membership 6 months6 months commitment

$1600

Unlimited Membership 12 months12 months commitment

$2800

10 class passValid for 3 months

$300

$200

Drop-in / trial

$35

$25

Open Gym

$15

CrossFit Junior

Per kid

$35/session

$350/10 sessions

Fundamentals

Fundamentals

$188

$125

Fundamentals one-on-one

$350

Fundamentals refresher

$100

Private coaching

Head coach

$150 = 1 session
$650 = 5 sessions
$1200 = 10 sessions

Senior coach

$110 = 1 session
$500 = 5 sessions
$900 = 10 sessions

Junior coach

$90 = 1 session
$450 = 5 sessions
$700 = 10 sessions

Online coaching

Programming (Senior coaches)

$250 per month (4 weeks)3 month advance payment

*Discounted rates are applicable to minors (below 21 years old), full-time students, full-time
national service men/women, senior citizens (55+) and national athletes.

Schedule

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

6:30 - 7:30am

WOD

WOD

WOD

WOD

WOD

8:00 - 10:00am

7:30 - 8:30am

Open Gym

Open Gym

Open Gym

Open Gym

Open Gym

10:00 - 11:00am

KIDS CLASS

8:30 - 9:30am

Boot Camp

STRENGTH

Boot Camp

STRENGTH

Boot Camp

11:00 - 12:00pm

WOD

9:30 - 12:30pm

Open Gym

Open Gym

Open Gym

Open Gym

Open Gym

12:30 - 1:30pm

YOGA

12:30 - 1:30pm

WOD

WOD

WOD

WOD

WOD

1:30 - 5:00pm

Open Gym

Open Gym

Open Gym

Open Gym

Open Gym

10:00 - 12:00pm

6:00 - 7:00pm

WOD

STRENGTH

WOD

STRENGTH

WOD

12:00 - 3:00pm

Fundamentals

7:00 - 8:00pm

WOD

WOD

WOD

WOD

8:00 - 9:00pm

YOGA

Boot Camp

Boot Camp

Boot Camp

Fundamentals

New to CrossFit?
Set yourself up for success with our 3-hour long Fundamentals classes, which will cover the
principles of CrossFit, basic movement mechanics, CrossFit workout (WOD) programming, and nutrition templates.
To end off, the coach will take you through a mini WOD to put what you just learned to the test and round
off your CrossFit experience!

Fundamentals will be held once a month on Sundays.
Give us a call or
email to reserve your spot now!

F.A.Q.

Can I drop-in to any class?

We’d love for you to join any of our scheduled classes!
We would greatly appreciate if you could let us know when you’re coming in beforehand;
our space is small and overcrowded classes can be hazardous to everyone’s safety.

Can I just use the gym for my own training?

Yes! As long as you're comfortable with using the equipment without supervision,
you are more than welcome to come in for our open gym hours.
Open gym runs in between class times,
after which we kindly ask you to clear up and make way for the group class.
Please note that you are fully responsible for your own safety as well as
those around you when you train on your own.
This is our home, we simply ask that you take care of it like your own!

Do I need experience before coming in?

If you’re completely new to CrossFit,
give us a call or come by for a chat and we’ll explain what we’re all about.
You do not need to have prior experience, as we cater to all levels of fitness!
Having smaller classes means that our coaches can pay more attention to everyone
and ensure that they receive the guidance they need.

What if I’m incredibly out of shape and I’m a little terrified about coming in?

You have our promise that you’ll be completely fine.
We’ve had people come in who were fatter, older, weaker, and probably less coordinated than you are,
and they walked out of here unscathed (maybe even a little bit happier!).
Have courage, my friend.
The most important thing is that you’ve decided to do something that will lead you to a healthier life.

I have/had an injury. Can I still do CrossFit?

Many of our members have used CrossFit training to rehabilitate their injuries.
As humans we are constantly in motion regardless of any existing injuries.
We believe that learning the best and safest forms of functional movements,
while gaining strength in these movements,
as opposed to avoiding them altogether will lead you to long-term health.
Our coaches are always happy to work with you to work around your injuries by scaling or substituting exercises.
That being said, we are not certified physicians so it is important that you consider a
professional opinion before undertaking this, or any other, exercise program.

Can I come in for a trial class before I sign up for membership?

Of course!
We usually request people to join our 8pm class on Mondays for trial sessions,
as this class is smaller so you get more personal attention.
However if you cannot make this session do shoot us an email or give us a call to
arrange for a different class time.

Can I sign up for a membership immediately?

If you do not have any experience with CrossFit,
we request that you attend one of our Fundamentals classes, which run on alternate Saturdays,
before you sign up for a membership with us.
The 3-hour class will run through what CrossFit is all about,
the training philosophy, programming, proper nutrition, and you’ll even get a workout in!

But I’m super fit already! Do I really need to do a Fundamentals class even if I’ve never done CrossFit?

We require everyone to go through Fundamentals,
so that we can make sure all our members learn the basics of safe and effective movement.
This also helps our CrossFit classes run smoother because you’ll already know what you’re doing
and you can help everyone else stay safe!

What do I need to bring?

You only need yourself! Come in some basic workout clothes (shirt, shorts, and sneakers); we’ll provide the rest.

Do you take credit cards, cash and cheques?

Yes- we accept cash, personal cheques, Visa, and Mastercard.

Do you sell t-shirts?

We do indeed! Come by and pick yourself up something awesome.
If you’re an experienced CrossFitter, then come on in and introduce yourself!
We would love to have you join our family.